WEBVTT 00:00:00.959 --> 00:00:04.919 Hello and welcome to The Combination. Our mission 00:00:04.919 --> 00:00:07.240 is to help you discover your personal formula 00:00:07.240 --> 00:00:10.359 for calm, blending modern coaching with timeless 00:00:10.359 --> 00:00:13.039 wellness practices to create a life of intention 00:00:13.039 --> 00:00:17.920 and peace. Let's begin this guided meditation 00:00:17.920 --> 00:00:21.839 journey together. This meditation is the moment 00:00:21.839 --> 00:00:26.000 for yourself to pause, to breathe, and simply 00:00:26.000 --> 00:00:30.589 just be here. Now I want you to find a comfortable 00:00:30.589 --> 00:00:33.869 position sitting with your back straight but 00:00:33.869 --> 00:00:37.869 not stiff. Relax your shoulders and drop them 00:00:37.869 --> 00:00:42.310 away from your ears. Place your hands on your 00:00:42.310 --> 00:00:46.530 knees with your palms up to receive or your palms 00:00:46.530 --> 00:00:50.729 down to ground yourself or just place them however 00:00:50.729 --> 00:00:54.950 feels comfortable. And now gently close your 00:00:54.950 --> 00:00:58.280 eyes. allowing yourself to fully arrive in this 00:00:58.280 --> 00:01:02.320 space. Letting go of whatever has come before 00:01:02.320 --> 00:01:05.239 this moment and releasing any thoughts about 00:01:05.239 --> 00:01:09.120 what comes next. Right now, this is your moment 00:01:09.120 --> 00:01:13.260 to just be present. This is your sacred space 00:01:13.260 --> 00:01:17.019 where nothing else matters but this present moment. 00:01:18.359 --> 00:01:21.599 Now let's start by focusing on your breath. Letting 00:01:21.599 --> 00:01:25.790 go a little bit more with each breath out. relaxing 00:01:25.790 --> 00:01:30.689 more and more. Feel the air as it enters through 00:01:30.689 --> 00:01:36.150 your nose and exits through your mouth. Notice 00:01:36.150 --> 00:01:40.709 as it flows in and out, filling the body. Feel 00:01:40.709 --> 00:01:46.569 your chest rise and fall with each breath. As 00:01:46.569 --> 00:01:49.430 you breathe, allow yourself to settle in more 00:01:49.430 --> 00:01:55.780 and more into this moment. This powerful technique 00:01:55.780 --> 00:02:02.939 will help you center and calm your mind Now let's 00:02:02.939 --> 00:02:05.680 begin by taking a deep breath in through your 00:02:05.680 --> 00:02:14.780 nose for a count of four one two three four Now 00:02:14.780 --> 00:02:19.680 hold it for just a moment And gently exhale through 00:02:19.680 --> 00:02:27.530 your mouth counting six five four, three, two, 00:02:28.250 --> 00:02:37.810 one. Again, inhale, one, two, three, four. Hold 00:02:37.810 --> 00:02:44.770 and exhale through your mouth, six, five, four, 00:02:45.189 --> 00:02:52.219 three, two, one. As you continue, allow your 00:02:52.219 --> 00:02:55.039 exhales to be a little bit longer than your inhales, 00:02:55.060 --> 00:02:58.180 signaling to your body that it's time to relax. 00:02:58.780 --> 00:03:06.000 It's time to be safe. Continuing with these slow, 00:03:06.319 --> 00:03:09.120 intentional breaths, inhaling for a count of 00:03:09.120 --> 00:03:12.680 four, holding for just a moment, and exhaling 00:03:12.680 --> 00:03:18.360 for a count of six. As you continue to breathe 00:03:18.360 --> 00:03:21.650 deeply, I want to remind you that the way you 00:03:21.650 --> 00:03:25.509 feel in this moment, whether it's stress, anxiety, 00:03:26.490 --> 00:03:31.330 or worry, it does not define you. It will pass. 00:03:32.430 --> 00:03:34.930 Your thoughts and emotions are like waves in 00:03:34.930 --> 00:03:39.449 the ocean. They're constantly shifting. They 00:03:39.449 --> 00:03:43.590 rise and they fall, but they don't define what's 00:03:43.590 --> 00:03:51.330 beneath. You are a steady boundless sea. And 00:03:51.330 --> 00:03:53.909 these feelings are just ripples on the surface. 00:03:55.009 --> 00:03:58.110 Let them come and go knowing that they are fleeting 00:03:58.110 --> 00:04:03.930 and that they will pass. Now with this next breath, 00:04:03.930 --> 00:04:06.849 I want you to go a little bit deeper. Relax the 00:04:06.849 --> 00:04:09.770 muscles in your face. Let your shoulders drop 00:04:09.770 --> 00:04:14.830 a little bit more. Release all the tension that 00:04:14.830 --> 00:04:21.350 your body is holding. often stress and anxiety 00:04:21.350 --> 00:04:23.569 are signs that our minds are wandering to the 00:04:23.569 --> 00:04:27.810 past or the future dwelling on what has been 00:04:27.810 --> 00:04:31.930 or worrying about what might be where every ounce 00:04:31.930 --> 00:04:36.110 of our reality exists only in this present moment 00:04:36.110 --> 00:04:41.750 let life happen as it comes and goes the past 00:04:41.750 --> 00:04:46.709 is gone and the future is yet to unfold right 00:04:46.709 --> 00:04:50.180 now The only thing that matters is your breath. 00:04:51.379 --> 00:04:55.600 This moment, the space within, the space around 00:04:55.600 --> 00:05:01.300 you. You are here and grounded in the present. 00:05:02.579 --> 00:05:06.980 And the present is where your power lies. If 00:05:06.980 --> 00:05:10.560 your mind begins to wander, gently guide it back 00:05:10.560 --> 00:05:13.879 to your counting breath. Again, inhaling for 00:05:13.879 --> 00:05:17.930 a count of four, holding. and exhaling for a 00:05:17.930 --> 00:05:24.610 count of six. Notice how the air feels as it 00:05:24.610 --> 00:05:29.250 enters through your nose, cool and rushing, and 00:05:29.250 --> 00:05:33.889 how it feels as it leaves your body warm and 00:05:33.889 --> 00:05:39.129 soothing. With each breath, feel yourself becoming 00:05:39.129 --> 00:05:44.459 more and more anchored in the now. More connected 00:05:44.459 --> 00:05:50.279 to this moment of peace and stillness Know that 00:05:50.279 --> 00:05:54.639 you are safe There's no need to control anything 00:05:54.639 --> 00:05:58.860 There is no need to hold on to anything Just 00:05:58.860 --> 00:06:04.860 let it be You are held in the embrace of this 00:06:04.860 --> 00:06:07.959 moment where nothing can harm you nothing can 00:06:07.959 --> 00:06:12.100 disturb your peace This moment is yours to claim 00:06:14.600 --> 00:06:17.480 This is a refuge from the noise and the chaos 00:06:17.480 --> 00:06:21.379 of the outside world. Here in the sacred space 00:06:21.379 --> 00:06:25.600 of the present, you are free. You are free from 00:06:25.600 --> 00:06:28.439 the burdens of the past, free from the worries 00:06:28.439 --> 00:06:36.100 of the future, free to just simply be. As you 00:06:36.100 --> 00:06:38.860 continue to breathe, allow yourself to sink deeper 00:06:38.860 --> 00:06:41.800 and deeper into this feeling of peace and safety. 00:06:44.230 --> 00:06:47.250 allowing calm to wash over you like a gentle 00:06:47.250 --> 00:06:53.490 wave, soothing every part of your being. With 00:06:53.490 --> 00:06:56.310 each breath, feel yourself becoming more and 00:06:56.310 --> 00:07:01.550 more at ease, more connected to the steady, unwavering 00:07:01.550 --> 00:07:05.509 rhythm of your breath. In this moment, there 00:07:05.509 --> 00:07:08.430 is nothing you need to do. There's nowhere you 00:07:08.430 --> 00:07:12.430 need to be. All that matters is the breath in 00:07:12.430 --> 00:07:19.300 this moment. This is your piece. Trust that you're 00:07:19.300 --> 00:07:22.120 exactly where you need to be and that everything 00:07:22.120 --> 00:07:27.139 is unfolding as it should. Simply allow yourself 00:07:27.139 --> 00:07:29.579 to rest in the knowledge that you are enough. 00:07:32.439 --> 00:07:36.060 Now take a deep breath in, filling your lungs 00:07:36.060 --> 00:07:44.139 completely, counting one, two, three, four. and 00:07:44.139 --> 00:07:48.860 hold it for just a moment and now with a long 00:07:48.860 --> 00:07:59.459 slow exhale six five four three two one releasing 00:07:59.459 --> 00:08:05.959 any tension just completely letting go feeling 00:08:05.959 --> 00:08:12.300 the weight lifting off of your body Feel yourself 00:08:12.300 --> 00:08:15.000 from a higher perspective like you're watching 00:08:15.000 --> 00:08:18.660 your own body. You're watching your own mind 00:08:18.660 --> 00:08:23.579 Feel the stress melting away as it exits through 00:08:23.579 --> 00:08:27.899 your body leaving you lighter Freer and more 00:08:27.899 --> 00:08:37.720 peace with each exhale As you come to the end 00:08:37.720 --> 00:08:40.580 of this meditation know that you can return to 00:08:40.580 --> 00:08:44.620 this feeling whenever you need to, knowing that 00:08:44.620 --> 00:08:48.019 any feelings outside of this will pass, and that 00:08:48.019 --> 00:08:50.759 you are stronger than any challenges that face 00:08:50.759 --> 00:08:56.679 you. You are whole, you are loved, and you're 00:08:56.679 --> 00:09:02.879 exactly where you're meant to be. Now when you're 00:09:02.879 --> 00:09:05.740 ready, gently bring your awareness back to the 00:09:05.740 --> 00:09:11.490 present moment. back to your body, wiggling your 00:09:11.490 --> 00:09:16.590 fingers, wiggling your toes, feeling the sensation 00:09:16.590 --> 00:09:20.750 of where you're sitting, and bring your breathing 00:09:20.750 --> 00:09:25.929 back to a normal state. Feel free to enjoy this 00:09:25.929 --> 00:09:32.570 moment just a little bit longer. When you're 00:09:32.570 --> 00:09:36.500 ready, slowly open your eyes. Carrying the sense 00:09:36.500 --> 00:09:39.340 of calm and grounding as you move throughout 00:09:39.340 --> 00:09:43.320 the rest of your day. Knowing that you are safe, 00:09:44.159 --> 00:09:48.840 you are supported, all is well within and without. 00:09:51.200 --> 00:09:55.460 And choose inquiry, choose connection, choose 00:09:55.460 --> 00:10:00.419 peace. Thank you for taking the time to slow 00:10:00.419 --> 00:10:02.360 down and be present with us today.